Tennis players need quick reflexes to cover long distances during singles matches and to deal with close-range volleys when playing doubles. The first move to the ball is especially important and requires a quick core turn before you begin moving your feet. Practicing a variety of tennis-specific drills will help you improve your first move to the ball during a match.

Decreasing Time

One way to improve your reflexes is to move into the court while receiving balls hit by a partner, or to have your partner move closer to you to feed the ball. An effective way to practice a more dynamic return of serve is to start receiving serves standing one or two steps from the service line while your partner serves half-speed serves from the opposite service line. Practice taking balls on the rise using a short backswing and quick half-volley movement. As you improve, have your partner move a few steps back every 10 serves, adding power to his serve. End the drill by starting on the baseline and taking one or two steps into the court as your partner tosses the ball. Make a split step just before he makes contact with the ball, then continue moving forward as the ball comes toward you. This is known as returning serves with dynamic balance.

Quick Turn-Around

Stand two or three feet away from your partner on the same side of the court with your back facing her. Have your partner toss a ball into the air, above your head so that it lands slightly behind you, either to your right or left. Your partner should yell, “Go!” as she tosses the ball, alerting you to turn around and try to locate the ball and catch it on one bounce.

Closing Volleys

Start a volley rally with a partner from halfway between the baseline and service line, using only one-half of the court. Take a step or two forward after each volley, controlling the ball while decreasing your time to react to each volley. Finish with a short few pop-up volleys to each other when you get to the net to finish the point. Do this straight ahead and crosscourt. Standing at the net and hitting many volleys at close range isn’t as helpful since you know where the ball is coming from and you might fatigue your muscles and central nervous system, resulting in late volleys.

Ball-Recognition Drill

One of the most important skills in tennis is your ability to quickly determine where and how the ball will come to you after your opponent hits it. From the time the ball leaves your opponent’s racket to the time it reaches the net, you should be able to determine if it’s coming to your left or right, if it will land short or deep in the court and if it will bounce high or low. Practice your ball-reception skills by shouting out your observations about where the ball is going or what grip you’ll use before the fed ball reaches the net. For example, have your partner feed the ball from the baseline and immediately yell, “forehand” or “backhand” and see if you can do this before the ball reaches the net. Alternately yell, “side” or “top” depending on where you want your knuckle on the grip to hit a forehand or backhand. This will help you get into the correct grip quicker. Practice making your initial core turn and changing your grip before the balls gets to the net. Run to the ball and get into position without hitting it to practice your ball-reading skills.

Changing Dynamic Stereotypes

The grip, footwork and swing you use to hit a ball make up the technical stereotype of your strokes. The timing, precision and speed of your swing describe the dynamic stereotype of your stroke. Improve your strokes without changing your technique with a variety of medicine ball drills. Toss a 2- or 3-pound medicine ball to your partner using your backhand stroke form. Toss the ball by turning your core, taking a step and moving your arms just as if you are hitting a backhand. Practice this six times, then have your partner feed six balls to your backhand. Your central nervous system will be ready to resist 2 or 3 pounds and you’ll swing your lighter racket faster than normal. Repeat this drill three times. Perform it using forehand and serve techniques.

References

About the Author

Sam Ashe-Edmunds has been writing and lecturing for decades. He has worked in the corporate and nonprofit arenas as a C-Suite executive, serving on several nonprofit boards. He is an internationally traveled sport science writer and lecturer. He has been published in print publications such as Entrepreneur, Tennis, SI for Kids, Chicago Tribune, Sacramento Bee, and on websites such Smart-Healthy-Living.net, SmartyCents and Youthletic. Edmunds has a bachelor's degree in journalism.